WOD: Wednesday 241016

“Come with me if you want to live”.

• Coaching Notes

Today's workout is meant to be a long grindy style workout that feels like a chipper. Each round here is looking to be in the range of 7-11 minutes long with the primary objective being keeping pace on the Burpee Box Jumps and even increasing the pace on the final 10 to finish the day. Talk to athletes about pacing overly slow for the beginning of this workout and see how it can pay off towards the back half here. Again, this is meant to be long, meant to be grindy, and a challenge both physically and mentally.

metcon: “Get to the Chopper!”

For time:

Run, 800 m

30 Kettlebell Swings, 53/35 lbs

30 Burpee Box Jumps, 24/20 in

Run, 800 m

30 Kettlebell Swings, 53/35 lbs

20 Burpee Box Jumps, 24/20 in

Run, 800 m

30 Kettlebell Swings, 53/35 lbs

10 Burpee Box Jumps, 24/20 in

Goal Time Domain: 20:00-30:00

Time Cap: 35:00

accessories:

5 rounds for quality of:

Sandbag Carry, pick load, 100 ft

Farmer Carry, pick load, 100 ft

Weighted Wall Sit, pick load, 30 secs